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Anti-Inflammatory Foods for MS

Anti-Inflammatory Foods for MS can make a Difference

Yes, anti-Inflammatory foods for MS can absolutely make a difference in how you feel. Shall we have a conversation about it? 

You: Hey, I've been reading about how diet can help manage MS symptoms. Do you know which anti-inflammatory foods are best for people with MS?

Me: Absolutely! Eating anti-inflammatory foods can really make a difference in how you feel every day. Let me share with you some of the ones I've found to be the most helpful.

• Turmeric: It has curcumin, which is known for its strong anti-inflammatory properties. Along with being anti-inflammatory, it also has antioxidant properties that may help reduce inflammation and protect nerve cells which is a plus when it comes to MS.
• Fatty fish: Fish, like salmon and mackerel are rich in omega-3 fatty acids, which help reduce inflammation. And if you are looking for plant-based options, consider adding chia, flax, or hemp seeds, walnuts, seaweed and algae, to your diet. I'll add a bit more about these in a bit. In short, they're rich in omega-3 fatty acids - EPA and DHA - which can help reduce inflammation and support brain health.
• Avocados: They're not only packed with healthy fats and anti-inflammatory compounds, but also antioxidants. These, of course, can help reduce inflammation as well as support overall health.
• Olive oil: Another great source of healthy fats that can help reduce inflammation. It contains monounsaturated fats and antioxidants, which can help reduce inflammation and, depending on who you talk to, can also improve cardiovascular health.
• Leafy greens: Vegetables like spinach and kale are full of vitamins and antioxidants. They're packed with vitamins, minerals, along with the antioxidants. I think we can both agree that eating them can support overall health as well as reduce inflammation.
• Berries: Blueberries, strawberries, and other berries are high in antioxidants and anti-inflammatory compounds, which can also help reduce inflammation and support brain health.
• Nuts and seeds: Especially walnuts and flaxseeds, which are rich in omega-3s. They're also high in healthy fats, protein, and essential nutrients, which can support overall health and yes, of course, reduce inflammation.

These are just a few of the anti-inflammatory foods for MS to get you on the right path.

You: That's a great list! How do these foods help with MS symptoms?

Me: Well, if you didn't know already, MS is an inflammatory disease, so eating anti-inflammatory foods can help reduce overall inflammation in the body. This can lead to having fewer flare-ups and less severe symptoms. Plus, these foods are packed with nutrients that support overall health, which is super important for managing MS.

You: Got it! Do you have any suggestions for meal plans that are easy to prepare, especially for someone with mobility issues?

Me: Sure! I can do that. Here are a few easy plant-based meal ideas, which you can substitute fish or eggs if you still eat those. Cir and I are plant-based so that's why I'm including these options.

For Breakfast try one of these:

• Overnight oats: Just mix oats with a plant-based milk (like almond milk or oat milk) and let it sit overnight. You can add fruits, nuts, or seeds in the morning. Enjoy it cold or warm by heating it on the stove or in the microwave.
• Microwave scrambled tofu: Crumble firm tofu into a microwave-safe dish, add a bit of plant-based milk, turmeric (for color), and your favorite spices like onion powder, garlic powder, black pepper, and nutritional yeast. I also like to add a tablespoon of mustard (any kind will do) as well as a sprinkle of Kala Namak, a black salt that adds an eggy taste to foods. (It's actually more of a pink color). Cook in short intervals, stirring in between.

A few Lunch ideas:

• Caprese salad: Slice tomatoes, plant-based mozzarella (made from cashews or other nuts), and fresh basil. Drizzle with olive oil and balsamic vinegar or just the vinegar if you want to keep it oil-free.
• Chickpea salad: Mix canned chickpeas that you mash with a fork, with mashed avocado, add some chopped celery and onions, and serve on whole-grain bread or over a bed of greens.

And for Dinner try:

• Slow-cooked veggie stew: Put a variety of cubed vegetables (like carrots, potatoes, and celery) in a slow cooker with vegetable broth, herbs, and spices. You can also use white or red Miso instead of veggie broth. Cook on low for several hours until tender.
• One-pot pasta: Cook pasta with a mix of vegetables and a plant-based protein source like beans or lentils in one pot for easy cleanup. If you have an Instant Pot, it's even easier - just be sure to add enough liquid.

And of course we need a couple Snacks

• Berries and nuts: These will make simple and nutritious snack. Top with a dollop of plant-based yogurt if you like.
• Smoothies: Blend your favorite fruits with some spinach, plant-based yogurt, and a bit of maple syrup for a quick and healthy drink.

These plant-based options are not only nutritious but also delicious! They are easy to prepare and require minimal effort, making them perfect for someone with mobility issues. Plus, they're packed with anti-inflammatory ingredients to help manage MS symptoms.

anti-inflammatory Foods for MS Recipes

If you'd like a few recipe examples for including anti-inflammatory foods MS, here you go!

1. Turmeric-Spiced Smoothie
Ingredients:
- 1 cup almond milk (or any plant-based milk)
- 1 banana
- 1/2 teaspoon turmeric
- 1/2 teaspoon cinnamon
- 1 tablespoon chia seeds
- 1/2 cup of your favorite choice of frozen berries

Instructions:
1. Combine all ingredients in a blender. If you'd like, add a small amount of maple syrup. Also, add a pinch of black pepper to help activate the turmeric.
2. Blend until smooth.
3. Pour into a glass and enjoy!

2. Chickpea and Avocado Salad
Ingredients:
- 1 can of chickpeas, drained and rinsed
- 1 avocado, diced
- 1 cup mixed greens (spinach, kale, etc.)
- 1/4 cup cherry tomatoes, halved
- 1 tablespoon olive oil
- 1 tablespoon lemon juice or your favorite balsamic vinegar
- Salt and pepper to taste

Instructions:
1. In a bowl, combine the chickpeas, avocado, mixed greens, and cherry tomatoes.
2. Drizzle with olive oil and lemon juice.
3. Season with salt and pepper, then toss gently to combine.
4. Serve immediately.

3. Berry and Nut Yogurt Parfait
Ingredients:
- 1 cup coconut yogurt (or any plant-based yogurt)
- 1/2 cup mixed berries (blueberries, strawberries, etc.)
- 1/4 cup mixed nuts (walnuts, almonds, etc.)
- 1 tablespoon maple syrup (optional)

Instructions:
1. In a bowl or glass, layer the plant-based yogurt, mixed berries, and mixed nuts.
2. Drizzle with maple syrup if desired.
3. Serve immediately.

4. One-Pan Lemon Herb Tofu with Leafy Greens
Ingredients:
- 1 block of firm tofu, pressed and cubed
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 1 lemon, thinly sliced
- 1 teaspoon dried herbs (thyme, rosemary, etc.)
- 4 cups baby spinach or kale
- Salt and pepper to taste

Instructions:
1. Preheat the oven to 375°F (190°C).
2. In a large oven-safe pan, heat the olive oil over medium heat.
3. Add the garlic and cook for 1 minute until fragrant.
4. Add the cubed tofu and cook for 3-4 minutes on each side until golden brown.
5. Add the lemon slices and dried herbs to the pan.
6. Transfer the pan to the oven and bake for 15-20 minutes, until the tofu is heated through and slightly crispy.
7. Remove the pan from the oven and add the baby spinach or kale.
8. Toss the greens with the tofu and lemon slices until wilted.
9. Serve immediately.

5. Turmeric and Ginger Tea
Ingredients:
- 2 cups water
- 1 teaspoon turmeric powder
- 1 teaspoon fresh ginger, grated
- 1 tablespoon maple syrup (optional)
- Lemon wedge (optional)

Instructions:
1. In a small pot, bring the water to a boil.
2. Add the turmeric and ginger, along with a pinch of black pepper, then reduce the heat and simmer for 10 minutes.
3. Strain the tea into a cup.
4. Stir in the maple syrup and add a lemon wedge if desired.
5. Serve warm.

These are just a few of the plant-based and vegan recipes out there. They are easy to prepare and packed with anti-inflammatory ingredients that can help manage your MS symptoms. Try including them several times a week to hopefully help reduce the number of flare-ups you experience.

Enjoy!

To learn more about Anti-inflammatory foods for multiple sclerosis, check out this site. (Opens in a new window).

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